With the development of science and technology, in companies, on subways, on buses and other places, there are “head-down people” holding computers and mobile phones everywhere. These people are prone to eye discomfort symptoms, including eye soreness, eye swelling, dark circles, headache, dizziness, and vomiting, but they are still addicted to electronic screens such as mobile phones, it means we need to get some skills with protect eyesight for this trend.
The eyes are the windows of the soul, but now more and more people are nearsighted, and their age is getting younger and younger. According to this trend, there will only be more and more eye problems, and it is necessary for us to learn how to prevent eye fatigue effectively.
Let’s first understand the cause of eye fatigue and dryness.
Someone once did statistics: when operating a computer, blinking only 5 times per minute; when playing games, blinking only 3 times per minute. The decrease in blinking frequency will result in atrophy of the accessory lacrimal glands, which leads to dry eye syndrome. The survey found that more than 30% of people who frequently use computers experience dry eye symptoms. A report shows that 90% of people who work in front of a computer for more than 3 hours a day will have “eye fatigue”. So scientific use of eyes is necessary:
1. Let Your Eyes Have A Good Rest
Pay attention to eye hygiene when watching TV, reading a book or using a computer for too long. Don’t wait until your eyes are tired. Instead, take a break for 10-15 minutes every hour or so. During the break, look at the green trees or the distant view outside the window, or do eye exercises to relax your eyes. The good relax can prevent eye fatigue a lot. In addition to have a rest in working process, adequate sleep is the best way to eliminate eye fatigue. Try to sleep before 11pm. Most eye problems are related to liver blood deficiency. 11 pm to 1 am is the fastest time for the eyes to recover. Staying up late for more than this time will damage the liver and gallbladder and affect the eyes.
2. Sit Upright
Maintain a good working posture when operating the computer and reading and studying, and maintain a proper posture so that the neck muscles can relax. The computer screen should not be placed in direct sunlight, which can easily induce visual fatigue. Moreover, don’t read a book lying down or in a poorly lit place or on a moving object (such as a vehicle). If you experience dryness, redness, burning or foreign body sensation, heavy eyelids, blurred vision, or even eyeball pain or headache, it means you need to prevent eye fatigue immediately. You should immediately stop operating the computer, reading and studying, and rest for a while.
3. Look Down at the Computer at a 15–18° Angle
The distance between the eyes and the screen should be kept above 50 cm, and it is best to use a downward viewing angle of 15 to 18 degrees. It should be noted that the lower angle of view is not the spine down, but keep the cervical spine upright and turn your eyes to look down. Make both eyes look down at the phosphor screen slightly, and minimize the area of the eyeball exposed to the air. This can reduce the dryness of the cornea.
4. Keep Your Eyes Moist and Use Eye Drops with Caution
Dryness is the easiest way to make eyes tired, and the most direct way to solve dryness is of course to moisturize the eyes. The healthiest way is to consciously increase the number of blinks. The tears can be evenly spread on the eye surface during blinking to maintain eye wet. It is also the easiest way for people who use computers. There are many people who use eye drops to moisturize their eyes.
Here we need to explain one thing: using eye drops indiscriminately is extremely harmful. Hormone-containing eye drops have a good effect on relieving eye swelling and other local congestion. The eyes will feel very comfortable at the first use. But long-term use may cause increased intraocular pressure, and long-term infusion of these drugs is prone to dependence.
5. Keep Doing Eye Protection Exercises
Tired eyes are likely to have insufficient ocular nutrition. Frequent eye exercises can ensure the supply of nutrients to the eyes, promoting the secretion of tears, and relax the eye muscles.
Recommend Some More Effective Skills with Protect Eyesight:
1. (1)Do not move your head, look up and down with your eyes in the sockets as much as possible, up and down as one time, 15 times in total.
(2)Tilt your head slightly to the left, squint your eyes to the upper right first, then slowly turn down, squint to the lower right, do 15 times.
(3)Tilt your head slightly to the right, squint your eyes to the upper left, then slowly turn down, squint to the lower left, do 15 times.
(4) Close your eyes and make the eyeballs rotate in a circle, first clockwise, then counterclockwise, 8 times each. Try not to squint.
(5)Relax your eyes, close your eyelids slightly, keep your eyes still, and rest for 1 minute.
2. Actually, Seeing more green is good for the eyes. Too bright colors will make people feel tired, and too dark colors will make people feel heavy; red and yellow can give people a dazzling feeling, cyan and green give people a feeling of coolness and calmness. The absorption and reflection of light by various colors are different. Red reflects 67% of light, yellow reflects 65%, green reflects 47%, and cyan only reflects 36%. Cyan and green have moderate absorption and reflection of light, so they are more adaptable to the human nervous system, cerebral cortex and retinal tissue in the eyes. For example, grass and green can not only absorb ultraviolet rays that are harmful to the eyes in the strong light, but also reduce the glare caused by the strong light on the eyes.
Look for a grass or green tree 10 meters away: Green has a short wavelength and is imaged in front of the retina, which promotes eye adjustment and relaxation, ciliary muscle relaxation, and reduces eye fatigue. Don’t squint or blink, remove distractions, concentrate, and stare for 25 seconds to identify the outline of grass or leaves. Then put the left palm slightly higher than 30 cm in front of the eyes, and see the palm prints one by one from the beginning to the end, about 5 seconds. After reading the palm prints, look at the grass or leaves in the distance for 25 seconds, and then look at the palm prints. Repeat 20 times in 10 minutes, three times a day, increase the number of training if the vision is severely decreased.
6. Apply Heat to the Eyes
Hot steam helps relieve tired eyes and promote blood circulation. You can use hot towels, hot air masks, etc. If there is eye inflammation and excessive redness, then do not apply hot compresses, use cold compresses instead. When applying heat, be sure to keep the temperature around 35-42 degrees (for patients with dry eye, make sure that the temperature is around 42 degrees, otherwise it won’t work), and everyone must pay attention to the temperature to avoid low-temperature burns.
In contrary, If there are more red blood streaks caused by staying up late, or there is swelling, pain and inflammation, cold compresses can be used. Cold compresses can constrict blood vessels, reduce exudation, redness and inflammation.
Of course, If you find hot compresses troublesome, you can also use eye wash way: After disinfecting the container, pour in warm water, adjust the water temperature, put your face in the water, open your eyes in the water, move the eyeballs up and down 9 times, and then rotate clockwise and counterclockwise 9 times. At first, the water enters the eyes and the eyes are very uncomfortable, but as the eyeballs move, the eyes will gradually feel very comfortable. If you have difficulty in breathing while doing this, you might as well lift your face from the basin and take a deep breath outside. This method can not only wash away harmful substances and dust in the eyes, but also effective for mild cataracts, and can improve the degree of refractive errors of astigmatism, hyperopia, and myopia.
7. Do More Outdoor Sports
Going outdoors often relaxes the eyes and adjusts the eyes when looking at the distance, it is a way which is scientific use of eyes. Morgan, a myopia researcher at the Australian National University, believes that children should ensure that they are exposed to at least 10,000 lux (lighting units) for about 3 hours a day to prevent myopia. The study found that children whose daily outdoor activities increased by 40 minutes had a 30% incidence of myopia by the age of 9, while the incidence of myopia in children in the control group was 40%. In fact, in simple terms, outdoor activities can offset the possibility of myopia caused by too much close eye use. Therefore, people who study for a long time and read a lot of books can effectively prevent the occurrence of myopia if they have enough outdoor activities.
In sports, it is recommended to perform ball activities, such as table tennis, badminton, football, etc. When the eyeballs follow the target, the ciliary muscles continue to relax and contract, as well as the synergy of the extraocular muscles to promote eye metabolism and reduce eye fatigue.
8. Watch Your Diet
To protect eyesight and prevent eye diseases, we need to start from many aspects. Among them, paying attention to nutrition can also help improve eyesight. In the daily diet, foods that can improve vision are:
(1) Foods rich in vitamin A, vitamin A is closely related to normal vision. If vitamin A is insufficient, the regeneration of rhodopsin is slow and incomplete, and the dark adaptation time is prolonged, causing night blindness in severe cases. The best food sources of vitamin A are various animal liver, cod liver oil, fish eggs, poultry eggs, etc.; if are a vegetarian, the vitamin A contained in carrots, spinach, amaranth, alfalfa, red sweet potatoes, pumpkin, green pepper and other vegetables can also help you improve your eyesight.
(2) Foods rich in vitamin C. Vitamin C can reduce the damage of light and oxygen to the lens of the eye, thereby delaying the occurrence of cataracts. Foods containing vitamin C include fresh vegetables and fruits such as bell peppers, tomatoes, lemons, kiwis, and hawthorns.
(3) Calcium, calcium is related to the composition of the eyeball, calcium deficiency can cause myopia. Foods with a lot of calcium include milk and its products, shellfish (shrimp), bone meal, beans and soy products, egg yolks and dark green vegetables.
4) Chromium, chromium deficiency is prone to myopia, it can activate insulin to maximize the biological effects of people body, If the body’s chromium content is insufficient, it will cause insulin to regulate blood sugar function obstacles, thereby inducing myopia. Chromium is mostly found in brown rice and wheat bran, and animal liver, grape juice, and nuts are also abundant.
(5) Zinc. Zinc deficiency can cause visual impairment. Zinc is mainly distributed in the bones and blood in the body. The corneal epidermis, iris, retina and lens also contain zinc, which can maintain the normal tissue state of the retinal pigment epithelium and maintain normal vision function. Foods that contain more zinc include oysters, meat, liver, eggs, peanuts, wheat, beans, and grains.
(6) Pearls. Pearls contain more than 95% calcium carbonate, a small amount of magnesium oxide, alumina and other minerals, and contain a variety of amino acids, such as leucine, methionine, alanine, glycine, glutamic acid, and aspartame Acid etc. Reasonable use of pearls can help supplement these trace elements.
7) Kelp, kelp contains 1/3 of mannitol in addition to iodine. The surface of dried kelp has a thick layer of “hoarfrost”, which is the mannitol in kelp. Mannitol has a diuretic effect, can reduce intraocular pressure, and has a good effect on the treatment of acute glaucoma. Other seaweeds such as wakame also contain mannitol, which can also be used as an auxiliary food for the treatment of acute glaucoma.
As computers and mobile phones have become standard equipment in daily work, the burden on the eyes is beyond everyone’s imagination. Under these circumstances, some right skills with protecting eyesight become more and more significant. Eyes are sensitive and fragile, 0nly by protecting them through the scientific use of eyes and allowing them to “combine work and rest” can we use our eyes to better feel the colorful and beautiful world.